Research note: How often to train a muscle group for growth

What the research says. A systematic review and meta-analysis of ten training-frequency studies found that, comparing muscle groups trained 1 to 3 days per week on a volume-equated basis, training a muscle group twice a week produced greater muscle growth than training it once a week — while the authors noted that whether three times a week is better still remains to be determined (Schoenfeld et al., Sports Medicine, 2016).

Source. Schoenfeld BJ, Ogborn D, Krieger JW, "Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis," Sports Medicine, 2016 (PubMed ID 27102172). Read the paper.

Where this applies at Performance Training Center. private in-studio personal training (session scheduling); remote program design. If you want this built into your own programme, get in touch or start with the free BMR and macro calculator.

Performance Training Center provides training and nutrition coaching. We do not provide physical therapy, diagnosis, or medical treatment. This note summarises published research and is not medical advice.